This Cheesy Brussels Sprouts with Parmesan and Pine Nuts is a PCOS-friendly recipe with 300 calories, 12g protein, and 18g carbs per serving. Ready in 35 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 400°F (200°C).
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Toss Brussels sprouts in olive oil and season with salt and pepper.
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Spread them out on a baking sheet and roast for 20 minutes.
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Sprinkle with Parmesan cheese and pine nuts, then return to the oven for another 5 minutes until cheese is melted and nuts are toasted.
Why this Cheesy Brussels Sprouts with Parmesan and Pine Nuts works for PCOS
The 18g of carbohydrates here come paired with 6g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Fat makes up about 60% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
At 300mg of sodium per serving, this Cheesy Brussels Sprouts with Parmesan and Pine Nuts fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Cheesy Brussels Sprouts with Parmesan and Pine Nuts recipe is designed to be PCOS-friendly. At 300 calories per serving with 12g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 300 calories, 12g protein (16%), 18g carbs, 20g fat. Plus 6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 300 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dinner
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